Prune Juice. It’s Not Just for 77 Year Olds.

October 19, 2011

Drinking prune juice is not something you think young folk do, let’s be honest. We tend to associate it with elderly people who are struggling with their bowel motions and need a little help to shift things along…

But why can’t drinking prune juice become cool? Ponder that, my friends.

If I had to pick what juice is the coolest I’d probably say Blood Orange. Maybe because of the word ‘blood’ – it makes it seem dangerous or something. And then there’s Cranberry Juice, the other cool cousin, which makes us think of Urinary Tract Infections…hang on, why is Cranberry Juice cool again? Oh, that’s right, because we also associate it with Vodka & Cranberry Cocktails.

But when it comes to prunes, we think of poo. I’m sorry, but it’s true. And look, you can’t escape that fact (and you wouldn’t want to!) Prunes provide you with a brilliant hit of fibre, which aids in maintaining a healthy bowel and regularity, as well as aiding in lowering cholesterol levels.

Yet prunes also have a lot of other fabulous health benefits, which people need to know about. Why? Because it’s always important to promote good health. And also because I might just feel a little bit sorry for the humble prune. It’s shriveled and has a somewhat moody colour, and so often is it shunned in favour of more fancy fruits. Prunes are certainly not bright and happy looking like blood oranges or cranberries. Let’s give the lovely prune it’s time in the spotlight, what do you say?

In case I haven’t been able to tug on your heart strings to encourage you to increase your prune intake, let’s look at the nutritional benefits…


We established that it’s high in fibre before right? Good. It is.


Prunes are fabulously high in antioxidants. Antioxidants are brilliant substances that are believed to help protect the body against damage and diseases. That’s a real reason to love prunes, peeps!


Prunes are a source of Vitamin A Beta-Carotene, which has antioxidant and anti-inflammatory action. They’re also full of Vitamin C, which is needed for tissue growth and repair.


Prunes are a source of iron, which is important for energy production. While it’s important to realise that the body does not absorb plant-based (non-haeme) iron sources, such as prunes, as well as it does meat (haeme) iron sources, especially red meat, prunes can certainly help you boost your iron intake. In addition, to help absorb non-haeme iron it’s best to pair it with vitamin C rich foods. As prunes are naturally rich in Vitamin C, this will help the body to absorb the iron.

They’re also a source of potassium, a mineral that aids in heart health and maintaining blood pressure. In addition, prunes are low in sodium, which is a real bonus for heart health as in today’s society we tend to consume far too much sodium. The potassium content in prunes may also be important in promoting bone health.

Low GI

Another last benefit for you is that prunes are ranked low on the Glycaemic Index Scale, meaning they release their energy slowly into the body. This helps to stabilise your blood sugar levels and keep you full, and that’s just wonderful.


So there you go, prunes are looking pretty good right about now, aren’t they? I’m writing this post to help promote Sunraysia’s Prune Juice. There is no financial incentive for me, I was simply approached to discuss prunes and agreed. Why? As I said before, it’s always good to encourage people to improve their health. Prunes can offer you a bundle of good nutrition, and Sunraysia’s Prune Juice is made up of 100% prunes – no preservatives, added sugar, artificial colours, flavours or sweeteners. Natural is good.

I also wanted to do this because I really do feel sorry for prunes…for so long they’ve been uncool. And I felt it was about time for them to get a little love.

If you’re keen to give your body some prune love, comment below and you may win a ‘make-over from the inside out’ kit (complete with prune juice, shot glass and loofah gloves) courtesy of Sunraysia and KeepLeft PR. There are two kits to give away and I will announce the winners in one week (Wednesday 26th October). Be sure to include your email details if you are not easily identifiable. This giveaway is open to Australian readers only.

So…I’m keen to hear your thoughts on prunes! Do you eat prunes or are you keen to try them? If you do eat prunes, how do you enjoy them?

Personally I love prunes on top of my porridge, and sometimes I’ll make a little after dinner platter with a couple of prunes, some dark chocolate and a glass of red wine. See…with dark chocolate and wine, prunes can even be sexy! Ok maybe I’ve gone too far…

Heidi xo

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  • Lisa (bakebikeblog) October 19, 2011 at 8:14 am

    let's just say prune juice became my friend during the first trimester lol

  • Michelle Chin October 19, 2011 at 8:15 am

    I always thought that prune juice is good. In fact, I grew up eating pitted prunes!

  • Julia October 19, 2011 at 8:44 am

    I love snacking on pitted prunes, I usually take a couple with some almonds for a mid lecture snack at uni!

    juliafinnane at

  • Anonymous October 19, 2011 at 9:28 am

    My name is Bec and I have 'blockage problem'. Could prune juice be the answer?

    I'm embarrassed to say I have always had a problem in that department and I’m cautious to use laxatives to ‘keep things going’. I have learnt to put up with the pain and bloating which is no way to be.

    I eat plenty of fibre and veggies and fresh fruit but nothing seems to work. ‘Make-over from the inside out’ could be my saving grace! : )

  • Leah October 19, 2011 at 9:33 am

    Sorry but im with Lisa on her comment LOL! But i needed it through out my whole pregnancy!!!

    The only thing though, well for me, was I found prune juice was way too sweet !

  • Martyna@WholesomeCook October 19, 2011 at 10:28 am

    I love prunes! One of the traditional Polish chocolates (sliwka w czekoladzie) is actually just a prune covered in dark chocolate! And we make prune and dried fruit compote for Christmas! Yum!

  • Lisa October 19, 2011 at 12:32 pm

    I love prunes. They are an awesome snack and I definitely agree with your dessert idea Heidi. They also regularly make it onto cheese platters for me, the sweetness with a nice sharp cheese is delicious. Oh and don't forget prunes stuffed with goats cheese, wrapped in bacon and grilled – mmmmmmmm!

    I'm not so sure about prune juice though. All I can think of is those old Sunraisa ads with the woman who looked like a flight attendant and the suggestion to drink it warm which never appealed. Still I do love prunes so I guess I should give it a go.

  • Hannah October 19, 2011 at 2:27 pm

    mmm I love prunes on porridge, or grabbing a few out of the fridge so prune juice sounds interesting & probably yummy too! haha I'm with you on blood orange juice (blood orange gelato is so delicious too!) 🙂 x

  • Blithely Unaware October 19, 2011 at 4:27 pm

    I give all my patient's prunes

    They work!!!

    Along with Movicol and you've got a positive BOMB baahahahaa

  • Elizabeth. October 19, 2011 at 6:46 pm

    I really love prunes. The ordinary ones are too soft for me, I like these organic Californian prunes that we stock – they're chewy and not too sweet. I eat them by the handful!

  • Martta October 19, 2011 at 7:30 pm

    My grandma has three prunes everyday. I try too, but seem to forget. But I think grannies know what is good in life so everything nannaish is cool. Seems like a lot of people have realised it now, more than ever. The whole craft craze and all. Maybe a prune craze will be the next big craze.

  • Shannon October 19, 2011 at 8:43 pm

    I love prunes just by themself for an easy, delicious snack. Unfortunately, my boyfriend loves them too and generally demolishes the packet before I can have a second serve!

  • Iron Chef Shellie October 19, 2011 at 8:58 pm

    LOL! love the title 😛

    When I was little and sick mum would give me salty prunes…. Ben might know what they are since it's an Asian thing i think.

    Kinda want a glass of prune juice now… hmm..

  • leaf (the indolent cook) October 19, 2011 at 11:05 pm

    I like prunes and I like the juice too! You gotta appreciate something that keeps you regular. 😉

  • Lorraine @ Not Quite Nigella October 19, 2011 at 11:17 pm

    Haha great title Heidi! You know I don't think I've had prune juice in years but it really wasn't that bad from memory!

  • Hannah October 19, 2011 at 11:58 pm

    Is it weird that I really don't think of poo when I think of prunes? I grew up snacking on them as treats, and so have never had the negative connotation in my mind, despite knowing of it through friends' laughter 😛

    Actually, wait, that's a lie. I do have one negative association with prunes: my mum's lamb and prune casserole. *shudder*

    Oooh, I wonder if we could make a prune smoothie? WAIT! WAIT! I totally did used to make a breakfast smoothie with all-bran and yoghurt and prunes and milk as a teenager! I'd eat it with a spoon.

    Man, I was weird.

  • Michelle October 20, 2011 at 7:17 am

    I need all the help I can get at the moment , after having a hysterectomy 2 weeks ago I'm having a little trouble in that department!Also having to drink cranberry juice too as having a few probs in the other department too. Oh Fun!

  • The InTolerant Chef October 20, 2011 at 4:06 pm

    I love prunes,prune chips and prune juice and agree that they suffer from bad PR. When I put them on a menu I just call them 'sun dried plums' and there's no problem, but call them prunes and no orders come in.
    They just need a bit of fancy labelling and one or two celebrity chef endorsements for flavour not fibre and the supermarkets will sell out in days!

  • Ashley October 20, 2011 at 11:06 pm

    I don't think I've ever had prune juice before…! But it's always interesting to hear what health benefits there are in what we eat. 🙂 I do have dried prunes now and again to snack on though!

  • Heavenly Ingredients October 21, 2011 at 12:26 pm

    I love prunes, never tried the juice though. are their properties any different Heidi?

  • Heidi October 21, 2011 at 12:44 pm

    Hey Laura (Heavenly Ingredients)! Generally with prunes vs prune juice it depends on what brand of juice and the quantity you have. This brand has no added sugar, but some brands will. You want to avoid added sugar. Otherwise nutritionally they are very similar. Generally with fruit juice there is less fibre, as a lot is in the skin, but prune juice still contains fairly equivalent levels of fibre as straight prunes. If you have a large serve, then you will be ingesting more sugar (as it's more concentrated) so watch your portion. Generally with juice we recommend people to avoid it and eat the fruit straight (i.e. eat the apple rather than drink a glass of apple juice), but I would say prune juice in small quantities can be good.
    Hope that helps!
    Heidi xo

  • Heidi October 21, 2011 at 12:45 pm

    p.s. LOVING all your prune juice comments. Good to know that so many are in the know about the brilliance of prunes, which for you guys apparently seems to be digestive related 😉
    Heidi xo

  • Eat to Live October 22, 2011 at 10:18 am

    I think Prunes are also woefully underrated, but I have been steadfastly baking with them for several years – scones, proper dense fruit cakes, chocolate tarts, and lately a variation on the amazing vegan avocado brownies via Hannah at Wayfaring Chocolate.

    My mum just came out of hospital to have a tumour removed, and a combination of needing excellent nutrition afterwards and the unfortunate side-effects of opiate painkillers made me go straight for the best antioxidant & fibre treatment in my pantry! A bottle of prune juice didn't go amiss, either.

  • Heavenly Ingredients October 22, 2011 at 1:38 pm

    thanks Heidi for answering my Q. I know that juice is normally second preference to the actual fruit, but wasn't sure how it sat with dried fruits. Think I'll have to try it
    Prunes are obviously a whole lot more popular than I thought given the comments on this post!

  • ChopinandMysaucepan October 23, 2011 at 2:56 am

    I remember my grandfather used to drink this everyday and yes, that just gave me the impression when I was a kid that only old people have this drink! The nutritional values are obviously there but it taste great too!

  • Ali October 25, 2011 at 4:10 pm

    hmmm i like dates and eat those (and they're wrinkly and ugly) but not prunes. I always ALWAYS find if I go for a run that frees up things if you know what I mean!

    You make prune juice sound so yummy!

  • Heidi October 26, 2011 at 12:16 pm

    Thank you for all your prune comments! I had fun reading them. Lots of comments about their bowel benefits. I'm glad to see you're all fond of the humble prune. Sorry to hear about some families going through illness. My thoughts are with you.

    The winners are:

    Bec "Anonymous" & Michelle from "Life at Number 2". Enjoy!

    I've been in contact with Bec, but Michelle I'm still trying to get in touch. Please send me your email address asap, thank you 🙂

    Yay for prunes!

    Heidi xo

  • Anon March 26, 2014 at 3:30 pm

    Soak the prunes in Pernot – yum!